Physical Conditioning

Physical Conditioning

Winter 2021
Last update 23/11/2020

Our winter session classes are offered face-to-face or virtual in order to meet the needs of each and the current reality. Our virtual course operation with the cameras on will allow us to encourage you as well as continue our individualized approach by giving you remote feedback on your movement execution. Participants will be able to log in ahead of time to chat together at the start of the course and create a sense of belonging! The feeling of cohesion in the community is even more essential since last March. Let's be there for each other, even from a distance!
Note 1 : Please note that face-to-face lessons will be continued online in the event that the facilities are closed (exception: Spinning).
Note 2: Virtual lessons will be available for 24 hours via zoom for registered participants.
Note 3 : It's avisable to have a rubber band at home for virtual fitness classes; you can rent one from the Sports Center.

 Active Life
 Postnatal training
 Active Team
 Training for teens
 Personnalized training plans 
 Conditioning course included in the SRP
Registration from December 2, 2020 at 6 p.m.
Register using the CODE of the activity of your choice.
Online if you have an account with the recreation department.
Open an account with the recreation department.

* Prices and courses are subject to change without notice


Conditioning course included in the SRP
 

The recreation department offers free fitness classes for Plan Sport Loisirs (PSL) members. When you arrive at the Sports Center, present your PSL card and take an attendance coupon that you will give to the instructor.

Customer base: 16 years old and over
Location: Sports center, building. 516 PSL
Cost SRP: Free
Date: January 18 to February 28, 2021


Schedule
Monday Thursday

Athletic step
6 h 00 to 6 h 45 pm

H.I.I.T
4 H 30 to 5 h 30 pm
 

Note: Maximum 15 participants. First come, first served.

Non-members are welcome to attend the course by paying a daily admission. For more information on the Sports Leisure Plan, see the SRP page.
Cost NSRP 14 to 17 years old : 9.00 $ + taxes 
Cost NSRP 18 years old and over : 13.00 $ + taxes

* Please note that entry restrictions for non-members may apply in the event of a pandemic. For more information, contact the reception of the Sports Center.​
 
ACTIVE LIFE 45+
Active Life 45 + is a class consisting of cardiovascular, muscular and stretching exercises. It incorporates exercises that develop coordination, balance, improvement in flexibility and posture. This course concerns a fitness clientele or a clientele with physical restrictions. (6 weeks)
* Informations: 418-844-5000 ext 7282
 NAME   CUSTOMER BASE   CODE   PLACE   DATE   DAY   SCHEDULE   *SRP   *NSRP   SRP   NSRP 
ActiveLife 45 + | On place

Active Life 45 + | Onligne  
 45 years old +

 45 years old + 
 PHY2021081302AA 

 PHY2021081302AB  
 

Community Center



 

Online via the "ZOOM" application

Jan. 18 to feb 28.
 

Jan. 18 to feb 28.
 Tuesday & Friday
 
Tueday & Friday 
 9 h 00 to 9 h 55 am

 9 h 00 to 9 h 55  am
 69 $ 

 69 $ 
 99 $ 

 99 $ 
 79 $

 79 $ 
 109 $

 109 $  
 * Until december 16 2020


POSTNATAL TRAINING
 

1- MOM'S RETURN
Return to training program for postnatal mothers aimed at strengthening the pelvic floor muscles and stabilizing muscles, which were achieved during pregnancy and childbirth, as well as those of the upper body that play an important role in the physical capacity and activities of daily living of a new mother. This program will gradually increase in intensity over the course of the session, in order to prepare mothers for more intense physical training and thus prevent short and long term complications. (6 weeks)

  • Who it is for: For mothers who wish to resume training during the postnatal period
  • Course objectives:
  1. Reinforcement of pelvic floor and stabilizing muscles of the trunk
  2. ​Improves muscle strength and endurance needed for daily tasks of a mom.
  • Level : Low to moderate (No impact) with gradual increase in intensity and difficulty during the session.​
* Registration by phone at 418-844-5000 # 3363 or 7282

​2- MOMMY IS ON FIRE 
Training program adapted to new mothers who have completed the `` Mom's Return '' course, or who have resumed regular postnatal training for at least 3 months, who are ready to perform training of an intermediate level of difficulty to advanced, aimed at further specific strengthening of the pelvic floor and stabilizing muscles, general muscle strengthening of the whole body as well as improvement of aerobic capacity. (6 weeks)
* Registration by phone at 418-844-5000 # 3363 or 7282
 
 NAME   CUSTOMER BASE   CODE   PLACE   DATE   DAY   SCHEDULE   *SRP   *NSRP   SRP   NSRP 
 Mom's return

 Mommy is on fire
 
 16 years old +

 16 years old +
 PHY1920081302A​ 

 PHY1920081302B​
Sports Centre
 
Sports Centre
Jan. 14 to march 26

 13 janv. au 25 mars 
 Tuesday 
 AND thursday 
 
Monday 
 AND Wednesday 
 10h45 to 11h40 am

 10h45 to 11h40 am
 129 $

 129 $ 
 185 $

 185 $ 
 149 $

 149 $ 
 205 $

 205 $ 
 * Until december 18 2020


3 - MOM AT WORK *NEW*

Varied muscular and cardiovascular training program from intermediate to advanced levels, for moms who have done the ''Mommy is on fire'' class or other type of regular physical training for more than 6 months, who are back to work afterwards their maternity leave and who would like to continue their physical activity with other women in the community with similar lifestyles and training goals. (6 weeks)
  • Who it is for: Moms who have taken ''Mommy is on fire Course'' or other type of regular physical training for at least 6 months and who have returned to work after their maternity leave.
  • Course objectives: Maintain muscle and cardiovascular gains and the link with other women in the community who have a similar lifestyle and training objectives.
  • Level: Moderate to high (With impact)
* Registration by phone at 418-844-5000 # 3363 or 7282
NAME CUSTOMER PLACE  CODE   PLACE   DATE   DAY  SCHEDULE  *SRP   *NSRP   SRP   NSRP 
 Mom's return | On place 
 Mom's return | Online 
 16 yrs +
 16 yrs +
 PHY2021081302BA ​ 
 PHY2021081302BB  
 Community Centre 
 Online with the "ZOOM" application  
 Jan. 18 to Feb. 28 
 Jan. 18 to Feb. 28  
 Monday & Wednesday 
 Monday & Wednesday
 9 h 30 to 10 h 25 am
 9 h 30 to 10 h 25 am
 85 $ 
 85 $   
 119 $ 
 119 $  
 95 $ 
 95 $  
 139 $ 
 139 $ 
 Mommy is on fire | On place 
 Mommy is on fire | Online
 16 yrs +
 16 yrs + 
  PHY2021081302BC ​ 
 PHY2021081302BD
 Community Centre 
 Online with the "ZOOM" application
 Jan. 18 to Feb. 28 
 Jan. 18 to Feb. 28 
 Monday & Wednesday
 Monday & Wednesday
 11 h 00 to 11 h 55 am
 11 h 00 to 11 h 55 am
 85 $ 
 85 $
 119 $ 
 119 $ 
 95 $ 
 95 $ 
 139 $ 
 139 $ 
 Mom at work | On place 
 Mom at work | Online 
 16 yrs +
 16 yrs +
 PHY2021081302BE ​ 
 PHY2021081302BF
 Community Centre 
 Online with the "ZOOM" application
 Jan. 18 to Feb. 28 
 Jan. 18 to Feb. 28
 Thursday
 Thursday
 7 h 30 to 8 h 25 pm
 7 h 30 to 8 h 25 pm
  45 $ 
 45 $ 
 65 $ 
 65 $ 
 55 $ 
 55 $ 
 75 $ 
 75 $ 
 * Until decembre 16 2020

 


ACTIVE TEAM
Stay in shape with your colleagues, even from a distance with this virtual class!
 

Are you a work team who want to get together for lunch to get moving OR are you a manager who wants to create a moment of team cohesion in this teleworking reality to motivate your troops?

Our new course is for you! Whether you are working from home or not, this course will allow you to move with colleagues via the zoom application in a "tailor-made" format! Our instructor can adapt the course according to your wishes:

  • Circuit training
  • H.I.I.T. (High intensity interval training)
  • Spinning (if you have stationary bikes at home or at work)
  • Etc.
The bigger your team, the better the price! Create your group and contact us to register! (10 weeks)

* Registration by phone at 418-844-5000 # 3923
 NAME  CUSTOMER BASE  CODE  PLACE  DATE  SCHEDULE * 6 to 10 pers.  * 11 to 15 pers.  * 16 to 25 pers.  6 to 10 pers.    11 to 15 pers.    16 to 25 pers.  
 Active Team - Tuesday   16 yrs +   PHY2021081302CA   Online on the application "ZOOM"    Jan. 18 to march 28  12 h 00 to
12 h 40 am
 125 $ / pers.    109 $ / pers.  89 $ / pers.   145 $ / pers.    129 $ / pers.    99 $ / pers.  
 Active Team -  Friday   16 yrs +   PHY2021081302CB    Online on the application "ZOOM  Jan. 18 to march 28  12 h 00 to
12 h 40 am
 125 $ / pers.   109 $ / pers.   89 $ / pers.   145 $ / pers.    129 $ / pers.    99 $ / pers.  
 * Until december 16 2020      

CIRUIT TRAINING

High intensity training, designed to build your cardiovascular and muscular endurance. These training sessions will be done on the move or in a static manner with various training methods. Beginner, intermediate or advanced, everyone will find their account of overtaking during each training. (6 weeks)

* Informations: 418-844-5000 # 3923
 NAME   CUSTOMER BASE   CODE  PLACE  DATE  DAY SCHEDULE  *SRP   *NSRP  SRP NSRP
 Circuit training | On place
 Circuit training | Online
 16 yrs +
 16 yrs + 
 PHY2021081302EA 
 PHY2021081302EB 
 Community Centre
 Online on the "ZOOM" application 
 Jan. 18 to march 28
 Jan. 18 to march 28
 Monday 
 Monday
 4 h 30 to 5 h 10 pm
 4 h 30 to 5 h 10 pm  
 59 $ 
 59 $ 
 85 $ 
 85 $ 
 69 $
 69 $ 
 95 $
 95 $  
 * Until Decembre 16 2020


SPINNING
Physical training activity that is practiced on a stationary bike, to the sound of rhythmic music and under the supervision of a trainer who encourages participants to make an intense effort. These types of workouts are designed to primarily develop the cardiovascular system. It is possible to adapt the workouts according to each level of physical condition. (6 weeks)
*Those taking the online course must have a stationary spinning bike at home.


Informations : 418-844-5000 # 7282
 NAME  CUSTOMER BASE  CODE  PLACE  DATE  DAY SCHEDULE *SRP *NSRP  SRP  NSRP
 Spinning | On place
 Spinning | Online  
 16 yrs +
 16 yrs + 
 PHY2021081302IA 
 PHY2021081302IB 
 Sports Centre
 Online on the "ZOOM" application  
 Jan. 18 to feb 28 
 Jan. 18 to feb 28
 Tuesday 
 Tuesday
 4 h 30 to 5 h 10 pm 
4 h 30 to 5 h 10  
 59 $ 
 59 $ 
 85 $ 
 85 $ 
 69 $
 69 $ 
 95 $
 95 $  
 * Until Decembre 16 2020


FIT BAND

This course is aimed at muscle building as well as cardiovascular capacity. Each session is made up of different sequences of functional exercises to the rhythm of the music using mainly an elastic band that will make you work all the muscles of your body, from the deepest to the most superficial, and thus cut your figure while having a lot of pleasure!

Informations : 418-844-5000 # 7282
 NAME  CUSTOMER BASE  CODE  PLACE  DATE  DAY SCHEDULE *SRP *NSRP SRP NSRP
 Fit Band | On place
 Fit Band | Online  
 16 yrs +
 16 yrs + 
 PHY2021081302JA 
 PHY2021081302JA 
 Community Centre
 Online on the  "ZOOM"  application 
Jan. 18 to feb 28 
Jan. 18 to feb 28
 Wednesday 
 Wednesday
 4 h 30 to 5 h 10 pm
 4 h 30 to 5 h 10 pm
 59 $ 
 59 $ 
 85 $ 
 85 $ 
 69 $
 69 $ 
 95 $
 95 $  
 * Until Decembre 16 2020


TRAINING FOR TEENS

Learn to train weight training and cardio in a healthy and safe way. This course includes a general training program. All you need is paper, pencil, water bottle, napkin, and the fun of moving. Successful completion of this course gives 13-year-olds the privilege of having access to unsupervised cardio and weight rooms since access is usually restricted to 14-year-olds and over.
 NAME   CUSTOMER BASE   CODE  PLACE  DATE  DAY  *SRP   *NSRP  SRP NSRP
 Training for teens  13 to 17 yrs  PHY2021081302L   Sports Centre    March 5 2021   8 h 30 to 12 h 30 am   49 $1   75 $   49 $1   75 $ 
 Note : Refundable upon successful completion for SRP members​


PERSONALIZED TRAINING PLANS

Finally achieve your goals with the help of a custom-designed training program. Our certified trainers will answer your questions and guide you whatever your needs.

 NAME  CUSTOMER BASE  CODE  PLACE  DATE  DAY SRP NSRP
 
Active Life Programs


 
 
Career and sports programs


 
 
Supervised training sessions

 
 
Fitness evaluation (basic)
 
 
Specific physical condition evaluation 

14 yrs +



 14 yrs +




 14 yrs +



 14 yrs +




 14 yrs +
 PHY1920081302G 
 


 PHY1920081302G
 

 
 PHY1920081302H
 ​

 
 PHY1920081302F


 PHY1920081302F
Sports Centre 
Sports Centre 
Sports Centre 
 
Sports Centre 
Sports Centre 
Sports Centre 
 
Sports Centre 
Sports Centre 
Sports Centre 
 
Sports Centre 
 
 
Sports Centre 
 On demande 
 On demande 
 On demande

 On demande 
 On demande 
 On demande

 On demande 
 On demande 
 On demande

 On demande 
 
 On demande 
 1 program
 2 programs
 4 programs

 1 program 
 2 programs 
 4 programs

 6 sessions
 8 sessions
 12 sessions 

 1 session

 1 session
 69 $ 
 129 $ 
 239 $

 99 $ 
 189 $ 
 359 $

 269 $ 
 329 $ 
 439 $ 

 39 $

 99 $
 N/A 
 N/A 
 N/A 

 N/A 
 N/A 
 N/A 

 N/A 
 N/A 
 N/A 

 N/A 

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